CrossFit Inventive – CrossFit

Warm-up

Green Banded Shoulder mobility

Glute stretch 1 minute

Spiderman lunge hold 30 sec

Wrist/ Forearm 30 sec Front/ Back

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Activation

30 Red Banded Pull aparts

10 Pass throughs

10 Reverse Lunges

10 Strict Push-ups

10 Scap pullls

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Barbell

10 Wrist rotations

5 Strict press

5 Push Press

3 Push jerk

3 Split jerks

Split Jerk (3 Reps On Every 2 mins x 7 Sets)

Split Jerk from the rack. Build to a safe heavy triple split jerk.

Beginners stay light and focus on form.

Last set is on the 12:00

Metcon (Time)

4 Rounds:

800m Bike Erg

5 Muscle ups

800m Bike Erg

10 Clean & Jerks 70/47.5 kg